How Age Affects Female Weight
At the age of 30 most people start to lose around half a pound of muscle tissue each year. At the age of 50 the rate doubles to 1 pound of muscle each year. This change causes us to gain nearly the same amount in body fat. However tight jeans, a bloated middle and increased risk of diabetes don’t have to be your future. By understanding the changes we go through and taking action you can prevent adverse effects and improve your health so you achieve your ideal shape, size and health. The main actions which will benefit you are:
• healthy eating – eat a balanced diet with protein rich foods to support calorie burning muscle mass
• strength train to fight muscle loss and include cardio to burn calories
• de-stress and relax and establishing a good self care routine
WEIGHT LOSS FOR WOMEN 18-30
Losing weight when you’re aged 18-30 is typically fast and generally takes less effort than when you are older. It’s also a time to establish good self care habits that relieve stress. This is because stress is a key factor in weight gain.
Getting your body in shape now will make it easier to lose weight than after 30, and also easier to get back into shape after pregnancy.
Your twenties are also a time when you are likely to have more time on your hands. Maybe you have been to college or university or started working. If you plan to start a family in the future you will look back on your twenties as a time when you had a lot more spare time without so many commitments. If you enjoy this time and also establish a good self care routine and healthy habits, these will serve you well in the future.
Weight Loss Tips For Women 18-30
• Establish healthy habits that will be easy to maintain and last a lifetime
• Find activities you enjoy, with a good mix of individual exercise like swimming or yoga and social activities like group classes, dancing or squash
• Find healthy alternatives to your favourite foods, for example start switching to skimmed or semi skimmed milk instead of full fat milk
• Join classes which you can enjoy and make new friends
• Find a relaxation activity you enjoy like yoga. Yoga is great for relaxation and stress relief as well as toning your body.
• Consider joining a gym, and you don’t need to worry about gaining bulk, personal trainers can advise on types of exercise and toning routines for you that will allow you to achieve your ideal feminine body shape.
WEIGHT LOSS FOR WOMEN 30-40
Our thirties and forties are often a time when we establish our careers, work or start a family. If you want to lose weight, either through having gained weight over time or after pregnancy you can achieve this with a few simple changes. The habits you establish now will serve you into your forties and into middle age. If you want to achieve your ideal health and feminine body shape now is the time to decide and take action for lifelong health. Now is the time where your decisions have real long-term consequences. Take care of yourself and make healthy choices for lifelong health and wellbeing. This will benefit you and your family enormously.
You may have hit your stride with work and got experience which is making things easier in your life. But you will naturally find that keeping the pounds off naturally gets harder every year.
Weight Loss Tips For Women 30-40
Evaluate your situation
We all face obstacles along the weight loss journey, but when you’re in your thirties the challenges are likely to be lifestyle. For example many women find they don’t have time to exercise or prepare healthy meals, often due to work and family commitments. Acknowledging your situation is the starting point. Any barrier can be overcome, but awareness is the first step.
Understand your metabolism
To maintain a healthy metabolism you need to maintain muscle, this is especially important in your thirties. We naturally lose muscle mass in our thirties and unless you maintain and build your muscle with workout and toning routines the muscle loss will slow your metabolism. If you can’t get to the gym there are simple routines you can do at home that are easy to fit into your week. Short and intense sessions will also help you to burn more fat.
It is easy to look ahead and think your life will get easier, simpler and settle down when your career is more established or your children are older. This rarely happens and if you have any spare time someone or something else will always take it. Now is the time you need to set up healthy lifestyle habits that help you lose weight, keep it off and de-stress. Meal planning is one of the areas to focus on. Set aside time to plan and shop for food and try out new healthy recipes for you and your family. Prepare ahead where you can to save time and schedule your workout sessions.
Don’t fall for fad diets
If you’ve tried fad or trendy diets when you were younger they can do more harm than good and get your metabolism mixed up. If you dieted on and off when you were younger you can end up making weight loss harder each consecutive attempt as your body thinks it is entering starvation mode again. Manage your calories instead and be sure to eat a balanced diet and drink plenty of water.
Learn to manage stress
Getting out the door every morning can become ever more stressful with everyone to think of as well as yourself. Your thirties may be the most stressful time of your life with work, babies, stress, relationship and finances to manage. Stress can also challenge your metabolism by making your body hold on to fat. Balance in your lifestyle and managing stress are key.
WEIGHT LOSS FOR WOMEN 40-50
You may be increasingly aware that the needle on the scale is harder to shift, you cut down your portion sizes and still find your jean size goes up and you feel like you have less energy. From our early forties, our bodies go through a series of changes that affect digestion, metabolism and other functions. Other changes including hormonal changes affect our cell renewal rate. Today we’re living longer and we’re not as active as our ancestors were. This makes the calorie equation a simple one – surplus calories. There are other changes too which have contributed to our results. We live in a 24/7 culture, and there is food available all around and at any time. Putting weight on is so easy – eating just 100 extra calories per day will add up to an extra 10 pounds over the course of a year. And 100 calories is not much, a drink, a cookie or a bar. Of course this is no problem when we’re active but when we’re over 40 our activity tends to decline. A natural tendency of aging is to lose muscle and gradually replace it with fat. Another tendency is that our metabolism slows which means you burn fewer calories than when you were younger.
Weight Loss Tips For Women 40-50
Take time to observe
Look back over the past few months or the last year. Has your weight been steady or increased? What were you doing that could have contributed? Be aware of what works for you and what makes you gain weight, or feel or look bloated. Think about what’s worked for you before, what are your challenges now in terms of time available and what could work for you?
Get to know your body
Thyroid problems affect as many as 20% of adults over 40, and 8 out of 10 of those adults are women. An underactive thyroid (hypothyroidism) is one of the primary reasons why many women over 40 have such a hard time losing weight. Your thyroid is a small gland which produces hormones that regulate metabolism. When it’s underactive, it means everything else is underactive too. Symptoms can include feeling cold all the time, poor circulation in hands and feet, clammy hands, tiredness and lethargy, hair loss and weight gain. See your doctor if you suffer from any of these symptoms.
Eat a balanced diet
You want to aim to healthy and to feel full and satisfied at the same time. You can eat smaller meals more frequently if this suits you.This will also help to maintain your energy and blood sugar levels. You can try eating 5-6 small meals a day.
Get active and stay active
The more muscle mass you have the more effectively your metabolism is able to burn calories. The key is basic strength training with hand weights, bar, resistance bands. Focusing on strengthening your core is also very important, and pilates is a good exercise for this. Fit it into your life instead of fitting your life around it, make it pleasant and combine it with watching the news if that’s easier for you.
Get more sleep
Getting more sleep can seem elusive, especially as there is more ever more to do and prepare in the morning and in the evening. It can be harder to get to sleep as we are more stressed than ever, and we may also have other physical issues like back pain, snoring or night sweats. However, getting a good night’s sleep is one of the keys to successful weight loss. Research studies have shown that a lack of sleep has a direct connection to weight gain because of the action of the hormones leptin and ghrelin that control hunger and satiety or feeling full and satisfied.
Take time to savour and enjoy treats slowly and be selective about your choice of sweet treats. You can also try cutting your treat in half which gives you the added feeling of being satisfied and knowing there is more to enjoy at the same time or later.
Slowly and gradually
When you gain gradually over time, your body naturally adapts and tries to maintain the status quo or balance of your size and shape. To successfully lose weight you need to reverse this and make slow gradual adjustments to lose weight and keep it off. Making changes slowly will set you up for success instead of feeling overwhelming. Your goal is to make small gradual lifestyle changes that you can incorporate into your daily routine on an ongoing basis.
WEIGHT LOSS FOR WOMEN OVER 50
Postmenopause follows perimenopause and lasts the rest of your life. The average age of a woman having her last period, the menopause is 51. For some women this can be in their late forties or late fifties.
Weight Loss Tips For Women 50+
Choose activities you enjoy
Consider social activities like dancing or walking in a group. What do you enjoy the most, what time of day do you have the most energy? Do you prefer other activities like gardening or cycling?
Set realistic goals and make the time to schedule the activity into your week.
Make gradual changes
Make small changes over time, this will be easier to follow
Drink more water
Sometimes we mistake hunger for dehydration. If you feel hungry drink a full glass of water at room temperature and wait for 15 minutes and see if you still feel hungry.
Eat a balanced healthy diet
Eat a balanced diet rich in antioxidants to enhance your health and for anti- aging benefits.
Structure your day
Structure your day around a core routine, if you have more time due to retirement it is easy to slip into new habits. Eat and snack at regular times so that you avoid grazing and frequent snacking.